August 11, 2009 (Morning)
Exercise Type: Run
Weather: Hot and Humid - Sunny
Comments:
3.5+ mile warmup
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
13.0 Miles | 1:45:59 | |||
3.5 Miles | 23:00 | 6:34 / Mile | Warmup | New Balance 904 |
2.0 Miles | 10:06 | 5:02 / Mile | Recovery | White/Gold/Black Streaks |
3.0 Miles | 18:00 | 6:00 / Mile | Interval | White/Gold/Black Streaks |
0.5 Miles | 2:34 | 5:08 / Mile | Recovery | White/Gold/Black Streaks |
0.25 Miles | 2:00 | 8:00 / Mile | Interval | White/Gold/Black Streaks |
0.5 Miles | 2:29 | 4:58 / Mile | Interval | White/Gold/Black Streaks |
0.25 Miles | 2:00 | 8:00 / Mile | Recovery | White/Gold/Black Streaks |
0.5 Miles | 27:00 | 54:00 / Mile | Interval | White/Gold/Black Streaks |
0.25 Miles | 2:00 | 8:00 / Mile | Recovery | White/Gold/Black Streaks |
0.5 Miles | 2:20 | 4:40 / Mile | Recovery | White/Gold/Black Streaks |
0.25 Miles | 2:00 | 8:00 / Mile | Interval | White/Gold/Black Streaks |
1.5 Miles | 12:30 | 8:19 / Mile | Cooldown | New Balance 904 |